Postpartum fitness is gaining attention as new moms look to recover safely and regain strength after childbirth. Balancing physical healing with mental well-being is key, but how can women exercise effectively without risking injury or burnout?

Santosh Shrestha is a certified fitness coach with multiple titles, including Mr Pokhara (2022) in the Bodybuilding Championship and fifth place in the 17th Dharma Shree Nationwide Bodybuilding Championship (2024). He was also runner-up at the 11th Butwal Shree Inter Province Bodybuilding Championship (2025). Shrestha shares insights into practical training methods for postpartum recovery and fitness.

When is it safe to return to the gym or weight training postpartum?

Returning to the gym or weight training postpartum depends greatly on the type of delivery, individual healing, and how one feels physically and mentally. The postpartum period generally refers to the first six weeks after childbirth, though recovery can extend beyond this depending on the circumstances. It’s important to wait until bleeding has stopped or become very light, you’re free from pelvic or abdominal pain, and can perform daily activities comfortably. Most importantly, get clearance from your doctor, usually at the six-week postpartum checkup or earlier if advised.

When you begin exercising again, start slowly with gentle activities like walking and bodyweight movements to reintroduce your body to movement. Pay close attention to your body—if you experience fatigue, pain, or bleeding, these are signs to scale back and rest.

Staying well-hydrated and properly fueled is essential, especially if breastfeeding, as your body requires extra energy and nutrients. If you’re unsure where to start or how to progress safely, consider consulting a postpartum fitness specialist. Their guidance can help to tailor exercises to your recovery, ensuring you regain strength without risking injury.

What type of exercises are safe to begin with postpartum, and how can they be progressed safely?

Starting with the right type and intensity of exercise postpartum is essential for recovery, rebuilding strength, and protecting the pelvic floor and core. Initially, focus on gentle activities like walking, pelvic floor exercises (Kegels), deep core breathing (diaphragmatic breathing), and gentle stretching. These help rebuild circulation and foundational strength safely.

Once your doctor clears you—usually around six weeks—gradually introduce low-impact cardio like cycling, swimming, or elliptical workouts. Incorporate bodyweight strength exercises such as squats, glute bridges, and wall pushups, along with light resistance training using bands or light weights. Postnatal yoga or Pilates that target the core and pelvic floor can also be beneficial.

Avoid high-impact exercises, heavy lifting, advanced core work like crunches or planks, and any movements that cause leaking, pelvic pressure, or pain until fully assessed and cleared.

What are safe and effective fat loss strategies for breastfeeding mothers?

Combining nutrition and exercise is one of the most sustainable ways to support postpartum fat loss, especially for breastfeeding mothers. Exercise alone improves strength, mental health, and cardiovascular fitness but may not result in significant fat loss without dietary changes. Together, diet and exercise help preserve lean muscle, boost metabolism, and support gradual, lasting fat loss while maintaining energy levels.

Focus on nutrient-dense whole foods like leafy greens, whole grains, lean protein (eggs, chicken, lentils), and healthy fats (avocados, nuts). Stay well-hydrated and eat balanced meals regularly to support milk supply.

Avoid crash diets or drastic calorie cuts, which can reduce milk supply and lead to fatigue. It’s also important to limit or eliminate ultra-processed and sugary foods, which offer little nutritional value and can hinder recovery.

How important is strength training for postpartum recovery and fat loss?

Strength training is crucial for postpartum fat loss because it does more than just help shed weight—it rebuilds your body and supports long-term health. It increases metabolism, helping you burn more calories even at rest, while preserving muscle during fat loss.

More importantly, strength training supports pelvic floor and core stability and reduces injury risk. Additionally, it improves energy levels and daily function and supports mental health, making it a valuable part of postpartum recovery.

How can self-monitoring and structure support postpartum goals?

Self-monitoring promotes awareness, accountability, and consistency. Whether you track your workouts, meals, or emotional well-being, logging progress helps identify patterns, acknowledge wins, and make necessary adjustments.

Simple tools like fitness apps, journals, or even weekly check-ins with a coach can keep goals realistic and sustainable, especially when motivation dips.

How can women balance postpartum fitness with mental well-being and realistic expectations?

Balancing postpartum fitness with mental well-being and realistic expectations is crucial for long-term success and maintaining sanity. Postpartum recovery involves more than just physical healing—it’s also an emotional and psychological transition. It’s easy to feel pressure to ‘bounce back’ but unrealistic expectations can increase stress or worsen symptoms of postpartum anxiety or depression.

Instead, focus on patience, self-compassion, and achievable goals. Choose a movement that feels good rather than punishing, and don’t hesitate to ask for support from professionals or loved ones. Remember: your body has done something extraordinary, and recovery deserves the same level of care.